Unlock your strength potential with this focused 3-day Push Pull Legs program designed to maximize muscle growth and endurance in just one week. Each session targets key muscle groups with a mix of compound and isolation exercises, ensuring you push your limits and achieve results. With a structured approach to intensity and rest, you'll be challenged to reach failure on each set, promoting muscle hypertrophy and strength gains. Equip yourself with dumbbells and cables, and get ready to transform your physique!

This program was originally created as a strength training for climbers like me. Therefore it's not a full week program.
Additionally, even though it only lasts for a week, it was designed so you can keep repeating it, week after week.

That said, because you are only hitting the gym three times per week, you are going to aim for failure in all sets of each day. (Take as much time as you need between sets but i recommend taking 2-4min)
That's why you are mostly going to use machines and cables instead of free weights or dumbbells, to minimize the risk of injury.
And there's no need to worry about muscle fatigue because you will be hitting different muscle groups for only three days per week.

It is recommended that you leave a day between each workout and don't do them all in a row. Especially if you are new to the gym, so you don't fatigue yourself and can still be consistent the following weeks.
(If you do them in a row anyways, it's ok as long as you feel good. Remember, the most important thing is to listen to your body).

During the 4 days left of the week you can rest, do cardio or go to practice if you already do any sports!

Do and organize your week as you best consider to fit your goals!! 

I hope this helps and you can dm me at ig:"howlgoesgym" for any questions :)

3 day Push Pull Legs

default

Week 1

We are aiming for failure in each set so rest as much as you need between sets.

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

PUSH

Aiming for failure in all sets once again so rest all the time you need between sets.

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Seated Row (Cable)

Single Arm Row (Cable)

Bayesian Curl

Hammer Curl (Cable)

Preacher Curl (EZ Bar)

PULL

Aiming for failure once again so take all the time you need to rest between sets.

undefined reviews for 3 day Push Pull Legs